Sugar is used more and more in the food industry these days due to its ability to improve the taste of food.
One of the most common types of sugar used is fructose, which has been associated with an increased risk of obesity, heart problems, and diabetes.
A new study also suggests fructose may harm bone health as well.
Fructose consumption linked to poor calcium absorption
Calcium is a mineral responsible for supporting bone structure and general health. The human body cannot produce calcium, so it must be obtained from our diet.
Your body regulates the blood levels of calcium, intestinal and renal absorption, as well as the intake and release of calcium from the bones with certain mechanisms.
To examine how fructose interferes with those mechanisms, researchers fed rats with high fructose diets. The calcium absorption of the rats declined, followed by lowered calcium levels in their bodies.
This triggered the bones to release calcium in an effort to balance the body’s calcium levels, resulting in a loss of bone density (osteoporosis).
Excessive sugar intake may lead to calcium depletion
Studies looked at both healthy subjects and those with an increased risk of kidney stones, and found that excessive sugar intake caused the body to excrete calcium in large quantities through the urine.
Too much sugar tied to increased cortisol levels
High levels of cortisol have a deleterious effect on bone health. Normally, the cortisol levels in the body are affected by stress. However, high intakes of sugar can also raise cortisol levels.
A study on hamsters suggests that a high sucrose diet may result in osteoporosis even with sufficient calcium intake.
What about fruits and vegetables?
The studies mentioned mostly focused on processed and refined sugar types, rather than those naturally found in foods.
This is because along with sugar, fruits are also rich in fibre, which hinders the release of sugar molecules.
If you want to protect your bones, it’s advisable to limit your consumption of processed sugar.
Tips to eat less sugar
The turnover rate of your taste buds is around 10 days, which means that if you can refrain from eating sweets for 10 days, you will develop new taste buds that do not remember how good sugar can taste.
If you still want some sweetness in your life, try honey. Honey is nutritious and tasty, if consumed in moderation.
Or, you can switch to stevia. Stevia is a sweetener derived from plant sources. It tastes just as nice and is a much better option compared to sugar.
This article first appeared in hellodoktor.com. It was reviewed by Dr Duyen Le. The Hello Health Group does not provide medical advice, diagnosis or treatment.